Breakfast
1155.7 Calories |
175.9g Carbs |
27.1g Fat |
62.1g Protein
24
oz
Breakfast fruit smoothie
406.1 Calories |
99.0g Carbs |
1.9g Fat |
6.1g Protein
2
cup
(480 g)
Nonfat greek yogurt
283.2 Calories |
17.3g Carbs |
1.9g Fat |
48.9g Protein
2
serving
Morning Roasted Potatoes
466.5 Calories |
59.6g Carbs |
23.4g Fat |
7.2g Protein
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Breakfast fruit smoothie
scaled to 24 oz
1 1/2 cup, halves
Strawberries
1 1/2 medium
Banana
1 1/2 cup
Orange juice
Nonfat greek yogurt
480
g
Nonfat greek yogurt
Morning Roasted Potatoes
scaled to 2 serving
2 Potato small
Potato
2 tbsp
Butter
1 tsp
Rosemary
1/2 dash
Salt
1/2 dash
Pepper
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Breakfast fruit smoothie
Just put all the ingredients in the blender and blend until smooth. Optionally, blend with ice. Then drink and enjoy!
Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.
In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.
Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides.
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Lunch
1125.6 Calories |
55.7g Carbs |
53.0g Fat |
108.9g Protein
1
serving
Egg Salad
451.7 Calories |
8.3g Carbs |
34.5g Fat |
25.6g Protein
2
serving
Sea Salt Edamame
294.0 Calories |
22.1g Carbs |
13.6g Fat |
25.9g Protein
2
serving
Cottage Cheese & Cantaloupe
379.9 Calories |
25.3g Carbs |
4.9g Fat |
57.3g Protein
|
Egg Salad
scaled to 1 serving
4 large
Egg
1/4 cup
Light mayonnaise
1/2 tsp
Pepper
1/8 tsp
Paprika
5 olive
Olives
Sea Salt Edamame
scaled to 2 serving
2 dash
Salt
200 grams
Soybeans
Cottage Cheese & Cantaloupe
scaled to 2 serving
2 cup,
Cottage cheese
1 cup, cubes
Melons
|
Egg Salad
Place eggs in a medium saucepan with enough cold water to cover, and bring to a boil. Cover saucepan, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, peel, and chop.
In a large bowl, mix eggs, mayonnaise, pepper, and paprika. Mash with a potato masher or fork until smooth. Gently stir in the olives. Refrigerate until serving.
Sea Salt Edamame
Cook edamame in microwave, about 2 minutes.
Sprinkle salt over.
Just eat the beans, not the pods.
Cottage Cheese & Cantaloupe
Mix cubed cantaloupe with cottage cheese and serve.
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Dinner
1136.7 Calories |
128.3g Carbs |
60.5g Fat |
31.0g Protein
2
serving
Garden style pasta
774.4 Calories |
95.6g Carbs |
36.0g Fat |
25.2g Protein
1
serving
Easy Fried Spinach
178.1 Calories |
4.8g Carbs |
17.4g Fat |
3.1g Protein
1
serving
EZ Peanut Butter Pie
184.3 Calories |
27.8g Carbs |
7.2g Fat |
2.8g Protein
|
Garden style pasta
scaled to 2 serving
4 oz
Whole wheat pasta
2 tbsp
Olive oil
1/4 cup
Parmesan cheese
1/2 large
Red bell pepper
1/4 cup, chopped or sliced
Tomatoes
1/2 cup
Arugula
Easy Fried Spinach
scaled to 1 serving
2/3 tbsp
Vegetable oil
2/3 tbsp
Butter
1/3 package
Spinach
1 1/3 cloves, minced
Garlic
EZ Peanut Butter Pie
scaled to 1 serving
1/8 pie shell
Pie crust
2 2/3 tbsp
Lowfat milk
1/8 package
Vanilla puddings
1/3 tsp
Peanut butter
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Garden style pasta
Cook pasta according to package directions. Drain pasta and return to hot pan. Pour oil over pasta.
Stir in cheese, tomatoes, sweet pepper, and greens or herbs. Season to taste with sea salt and pepper. Serve immediately.
Easy Fried Spinach
Melt the butter with the canola oil in a large skillet over medium heat until it stops bubbling. This allows the water from the butter to evaporate. Add the garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.
EZ Peanut Butter Pie
Whisk pudding mix, milk, peanut butter, together.
Bring mixture to a boil and pour into graham cracker crust. Allow to cool.
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